New 300 Rep Workout

Remember: A mediocre workout will get you absolutely no where. You will ONLY make fitness gains if you push WELL beyond your limits. Duration is not the issue holding you back from achieving your dream body. It is intensity. Intensity of workout and intensity of your fit commitment. Push in your workouts, push yourself to always eat clean despite the fact that you are infinitely and catastrophically surrounded hormone/antibiotic/GMO/chemical laden garbage in the guise of food and you’ll get there. Recall yesterday’s theme of breaking free...get angry, get motivated and get LEAN.

Yesterday was a great workout. I only know this today because my quad’s are KILLING ME and that’s a next to impossible feat.

This weekend we’re going to mix things up and do a couple time challenges! This first one is Zuzana’s and tomorrow you will have to suffer through mine! *evil laughter and the dry washing of hands*

WORKOUT:

5 min yoga warm up

side lunge/knee tuck L - 30 reps

side lunge/knee tuck R - 30 reps

side crunch - 15 reps each side

sB swing - 15 reps each arm

(wide grip) pull-ups - 30 reps

3 pulse one leg 1/2 squats - 15 reps each leg

hanging knee raises - 30 reps

3 low jacks/jump up - 30 reps

triple knee reptile/side step pushup - 30 reps

COMPLETED IN: 21min 37s

Yesterday’s Food Log:

7am  - strawberry banana protein shake

1030am - apple, 1/2 chicken breast w/ 2 tbsp home made black bean dip mixed in

1130am - 2 WASA crackers 2 tbsp home made bean dip

130pm - 1 can tuna, salad, balsamic vinegar

3pm - 1 tbsp almond butter

5 pm - 1 oz turkey jerky

8pm - 1 cup turkey (veggie) goulash

Break Free

Today’s theme is BREAKING FREE. Break free of laziness and the desire to NOT workout, break free from processed foods, break free from ALL your bad habits, break free from your friends/family and their social pressuring, break free from corporate nonsense and the very institution which keeps you FAT, SICK and STUPID.

To stand alone in thought, action or will is against human nature yet to be healthy, happy and successful this is exactly what you MUST do.

WORKOUT:

5 min yoga warm up

Part 1: 10/30s -- 6 rounds

backwards lunge/kick up (12lb weight vest) R - 16/16/16

backwards lunge/kick up (12lb weight vest) L - 16/15/14

Part 2: 6 min count down

Total body sandbag exercise # of sets completed: 26

Repeat part 1.    R- 17/14/14        L- 14/13/13

Repeat part 2.    # of sets complete: 28

1)20 min jump rope (10s/50s -- 20 rounds)

Using my weight vest made this workout a real leg killer! I did get confused on how to do the sandbag full body exercise so I settled on this:

-     Start in a full squat position

-      Reach across to the left and heave the bag onto your right shoulder

-      Stand all the way up

-     Throw the bag down to the right

-      Get down for a pushup, jump feet back in to first position

It almost looked like she was doing 2 (technically 1.5) squats instead?

Yesterday’s Food Log:

730am - strawberry/rhubarb protein shake

1030 - 1/2 chicken breast with hummus, 1 orange

12pm - 2 wasa crackers, 1/4 cup home made black bean dip

3pm - salad, 1 can tuna, balsamic vinegar

5pm - 1 protein ball (1 tbsp almond butter, 2 tbsp vanilla whey, small drizzle of agave nectar)

730pm - 1/2 bodyrock quiche recipe

Weights Workout Wk 2

3 sets/12 reps

Smith wide squat - +50 lbs each side

Cable row - 60lbs

inclined bench dB curl - 20 (1.5 sets)/15lbs (1.5 sets)

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3 sets/12 reps

walking lunges - 25lbs

reverse dB fly - 20 (1)/15lbs (2)

rope bicep curls - 50lbs

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2 sets/35 reps anterior tibialis pulls with resistance band

+ 20 min interval jump rope (5s/45s -- 24 rounds)

Yesterday’s Food Log:

7am - cranberry-orange protein shake (made with REAL cranberries and REAL oranges no juice!)

10am - apple

11am - low sodium tuna packet, 1/4 cup organic raisins

2pm - chicken, broccoli slaw salad, vinegar

330pm - 1.5 tbsp organic all natural almond butter, 1 WASA cracker

5pm - 1/4th bodyrock quiche, 5 multi grain chips

730 pm - 1/2 cup sesame bison stir-fry, 1/2 cup broccoli slaw

Power Thru It

Yesterday I did my jump rope intervals (5s/35s -- 30 rounds) and went climbing for a couple hours. Did my first 10+!

Today, my legs still hurt from Sunday’s workout but we forge ahead and bust ass with one of my latest creations...

WORKOUT:

5 min yoga warm up

10s/1:20s - 14 rounds

kB (26lbs) reverse pushup/row combo - 8/8

kB pullover/sit up - 14/12

sB alternating back lunges/shoulder press - 11/11

one leg tricep dips on chair - 57/66

1/2 burpee to barbell row  25lbs - 20/21 (use higher weight next time!)

jG knee tucks - 21/20

sB squats - 41/40

See the exercise index for video demonstrations of these exercises.

+ 20 min jR intervals (10s/40s -- 24 rounds)

Food Log:

Got slightly off track the past couple of days so I’m going to journal for the rest of the week to make sure I keep it clean.

8am - apple pie protein shake

11am - banana and seasoned ground turkey

2pm - broccoli slaw salad, chicken (balsamic vinegar for dressing), 1 kind bar

5pm - 1/4th cup organic granola, 1 oz organic turkey jerky

7pm - 1 cup tortilla soup (eating for life recipe), salad (balsamic vinegar for dressing)

I Believe In Abs & Body Stats & Warm Up

124.8 lbs (down .6lbs)

waist: 26 inches (down 2 inches)

hips: 33.5 in (there is really not a whole lot of flesh here so I don’t count on this number changing much anymore.)

thigh: 18 in (down 1 inch)

BF%: 16.14% (down .26) amazing, the difference I can feel in that small change!

Shooting for about 122lbs which should put me between 12-13%BF. GOOD! That’s a solid addition of 6 lbs of muscle over the last 3-4 years! I know this because before I started hitting the weights hard I used to have to drop to around 116 to achieve this body fat level.

Yesterday my shoulders were killing me so I just did my fourth jump rope (10s/30s -- 30 rounds)  session for the week to give them a little rest. Today, my left one still really hurts so I chose a workout that would go easier on it. This workout was actually inspired by Aubrie’s Fit in 30 Minutes Day 3 Workout.

I Believe in Abs Work out:

5 min yoga warm up

20 Jump squats

20 Knee Up Crunches

20 Dynamic squats

20 Oblique V Ups L

20 Oblique V Ups R

20 Frog leaps

20 Side Plank dips L

20 Side Plank dips R

10 One leg burpee L

20 Sprinter Abs

10 One leg burpee R

2 rounds completed in: 19 min 30s

Yoga Warm Up Sequence:

Set your interval timer for two intervals of 30s each and for 5 rounds.

jog in place

jumping jacks

downward dog

 upward dog

warrior 1 L

reverse warrior

triangle pose

warrior 1 R

reverse warrior

triangle pose

I try to change up the poses every time I do this to keep it fun and increase variety of muscles stretched.

15 (+5) Minutes of Pure Torture

It’s important to remember that every one is in a different stage of progress with their workouts. This is something that most fitness blogs FAIL to mention and can make their encouragement (though well meant) slightly misleading. For example, you can’t get to where I am simply by doing what I post here every day. I have worked hard doing heavy, heavy weight lifting for the past 3-4 years to put on a lot of muscle. With desired mass achieved, my concentration is more on cardio-strength and extra cardio sessions on top of that to lean out.

You’re journey and the results you desire might be totally different than mine so don’t give up if you don’t see those results right away! Sometimes you have to try a combination of things before you find something that really works for you. Every BODY is different. It can take up to or more than TWO WHOLE MONTHS of proper nutrition and kick ass exercise (everyday) to even begin to see results! I know this because I’ve been training clients of all different sizes and shapes over the past four years. You have to think about the whole. Reflect upon how long it took you to get to your present state...probably several years...and how much damage you have done to your metabolism by feeding it cheap, processed foods. You must slowly coax your metabolism back into working order by feeding it the clean foods that it needs and not the chemically engineered foods you’ve been persuaded to crave. SO KEEP PUSHING! Remember, 2011 is YOUR YEAR!

P.S - Happy 2 month anniversary to me and Ben! :D

Workout:

5 min yoga warm up

Part 1: Set timer to 15 min count down and complete as many sets of this as possible.

Jump Lunges – 10 reps

*One Arm Push Ups (on knees) – 10 reps on each arm

Half Burpees – 10 reps (count jump ins only!)

*One Arm Push Ups (on knees) – 10 reps on each arm

# sets completed in 15 min: 10.5

Part 2: Set timer to 5 min count down and complete as many reps of this combo as possible

burpee - 1 rep/side burpee L - 1 rep/side burpee R - 1 rep

# sets completed in 5 min: 14

This was a super fun, super challenging, NO EQUIPMENT NECESSARY workout! The format was a great change of pace and I will probably not be able to move my arms tomorrow :D I did add some reps to the original workout and added the 5 min burpee challenge at the end as well. GIVE IT A GO TODAY!

New Weight Circuit

3 sets/12 reps

Smith wide squat - +45lbs each side

Cable row - 60lbs

inclined bench dB curl - 20/15lbs

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3 sets/12 reps

walking lunges - 20lbs

reverse dB fly - 15lbs

rope bicep curls - 45lbs

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2 sets/32 reps anterior tibialis pulls with resistance band

+ 20 min jump rope intervals (5s/30s -- 35 rounds)